The Very Best Cardio Workout Low, Moderate or Intense Cardio

 

Intermediate Cardio workout

Video taken from the channel: Body Project


 

30 Min Low Impact Cardio Workout for Beginners HIIT Beginner Workout Routine at Home for Women Men

Video taken from the channel: HASfit


 

Beginner/intermediate interval cardio workout Cardio starter 2!

Video taken from the channel: Body Project


 

HIIT or Steady State CARDIO? Best Cardio For Fat Loss.

Video taken from the channel: Shredded Sports Science


 

Low impact, high intensity cardio and ab workout at home HIIT fat burning interval exercises

Video taken from the channel: Body Project


 

Low impact, high intensity intermediate home cardio workout

Video taken from the channel: Body Project


 

HIIT vs Cardio Which is TRULY Better? (New Science Update)

Video taken from the channel: PictureFit


Moderate-Intensity Cardio: Cardio activities such as jogging or swimming are of moderate intensity and require more energy for performance and recovery. A person looking to lose weight should do a minimum of four to six moderate-intensity cardio sessions per week at around 20-30 minutes each. Indoor cycling bikes provide low impact, high intensity workouts (without the fear of a car swerving into your path!).

For a DIY cycling workout, start with 20 minutes at a moderate intensity. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that. “Any cardio workout where your heart rate remains moderate and lasts at least 10 minutes would be considered LISS [or low-intensity steady state. Many of us find cardio training boring because it is the same monotonous movement performed at moderate intensity for a long period of time. One way to make a cardio session interesting hence is to introduce variation by perform intervals, where we perform the cardio exercise at high intensity for a certain time interval and then rest until we.

If you engage in moderate-intensity workouts, such as a brisk walk, then 30 minutes every day can help you reap a variety of benefits. You could also break this up into two 15-minute walks, or. Choosing to do cardio at a low to moderate intensity for a longer duration is easier on your joints than a fast-pace run, for example, that will pound away at your knees, hips and ankles. Beside.

Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re able to talk, but not sing, during your workout, then you’ve likely hit the target heart rate for moderate-intensity cardio.

On the other hand, if you can chatter away with ease, you’re not working hard enough. And if you can barely mutter a few words, you’re at the vigorous-intensity stage (of which you need about 75 minutes a week). HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat.

73% of African Americans said they did not have emergency.

List of related literature:

One, this allows you to alternate between the upperand lower-body cardio moves to keep intensity high, provide more exercise variety, and manage fatigue.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

VO2max and (2) whether there is an optimal HIIT regimen that would produce the most benefit.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Because high-intensity cardio can take away fuel from your resistance training and then hinder recovery from resistance training, we recommend that you use high-intensity cardio very sparingly or possibly reduce or eliminate its use entirely as a contest prep progresses and calories get lower.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Aerobic and resistance cross-training for peak triathlon performance.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Either moderateor vigorous-intensity exercise, or both, can be undertaken to improve aerobic capacity, but it appears that the higher the intensity, the greater the benefits.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

The ACSM–CDC guideline for intensity of aerobic exercise is moderate, equating to a brisk walking pace of 3–4 mph (3–5 metabolic equivalents (METs)) and gauged by the revised Borg’s rate of perceived exertion (RPE) between 4 and 6, with 1 being the lightest and 10 the hardest.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

For weight management, participating in both anaerobic and aerobic physical activity is also more beneficial than aerobic or resistance alone [100, 101].

“The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues” by Joel Rodriguez-Saldana
from The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues
by Joel Rodriguez-Saldana
Springer International Publishing, 2019

However, if you want the most bang for your cardio buck, then high-intensity interval training on the treadmill (walking or running), elliptical trainer, stationary bike, or indoor/outdoor track is your secret to success.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

A combination of moderate exercises, such as walking, circuit resistance training, calisthenics, and exercise to music, is effective in increasing aerobic fitness, muscle mass, muscular strength, balance, coordination, and agility.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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208 comments

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  • Me being a non athlete, prefer hiit. My type of training is a bit different, i do hiit sprints once in a week. But i do it in the fasted state. I get light headed but the results are good, i feel so good after doing it. Maybe it’s the hormonal response that come as a result of hiit. Hiit is enough for me to stay healthy. I am not looking for huge muscle mass or anything else, i only want to stay fit, healthy.
    Also one good advantage is that i don’t have to do hiit everyday, i only do it once in a week. Is quite sufficient for me.

  • Thank you. In Malaysia, with the Restricted Movement imposed, this is a great workout session! Very impressed by the cheerful instructors.

  • You know your stuff, but try to break the information down to a more palatable level for the ordinary person. Most people will skip your videos because of the technical jargon. Try to make it simple, don’t rush in your explanation and use more visual aid if possible.

  • Great workout and like the way you comment on which muscles you are using and benefits to them. I just wonder why the 2nd half, apart from the cool down is the a repeat of the first?

  • I am on like second week on your videos and I see a difference I have injurys and I can still workout. I feel so good to. Your encougment really push me and what u say!!

  • In this vid and at least one other, Alex spends way less time stretching the second quad than the first. Maybe she loses her balance like I do.

  • Finished a night shift straight into this, my god are my arms feeling an afterburn right now!

    Thanks guys! #sweeating for the wedding

  • For some weird reason, I always thought cardio training was for my heart and lungs. All these years I’ve wasted doing it to increase stamina,

  • #HAZfit omg you guys are doing an amazing job! You really motivated me I had constantly people around me saying your body won’t take it.. you will injure your body and other devastating things. So I just decided that it’s just me and my self none can do it for me and noone knows my body better than my own self. Yesterday at the end of the workout I cried.. you really gave me hope that I can make it God bless you guys for your amazing job. THANK YOU!! greetings from Greece!!!

  • Im just starting this exercise thing, im 13 years old, weigh 135 pounds, and im the category known as skinny fat. I want to shed weight and gain some muscle but im confused. I was considering doing hiit so I could lose fat fast and be more athletic, but people are saying beginners shouldn’t start off with that but instead steady state cardio. What should I do?
    do I put them together?

  • I got to 15:39 and had to stop, I’m ashamed how much I have just let my body and fitness go over the past 19 years of my existence but I hope each day I do it I get better and better

  • I have been doing body project workouts for 2 months nearly, with healthy eating I’ve lost some weight and toned up slightly and feel healthier. Out of all the workout videos I’ve tried body project is the only one I’ve gone back to and enjoyed, very fun and motivating ����

  • Hey Daniel… such a delight to follow Body project from Bombay, India. Must say I am your fan though I am sad your married [Happy for you hahah] Anyways… I did find the perfect sport for you to do your exercise at the Equator in Uganda and am linking a video for you to watch. Check it out. Am sure you’ll love it. Thanks for motivating me to exercise. More than the action it’s your personality that really gets me energised. Stay who you are cause I love your spirit. Your silent and non creepy, drooling admirer from an ocean away…. https://www.youtube.com/watch?v=fBCN3eghMuU

  • I just go walk for a hour on my days off of lifting our ride my bike. Eating enough calories just to build muscle is already a pain in the ass and super expensive enough.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Your so awesome. I’m still studying for my Personal Training exam. You guys are on point for beginners hitting all body parts with little equipment. Very encouraging mellow voice and genuine.

  • Hey picturefit, have you read the paper on fat loss on a specific part of the body (by university of rome)? Jeff nippard talks about that video (the video is called something like “specific muscle fat loss”). The question i have is that after the results they recommended to do LISS so you can burn the fat that was released by the previous muscle exercises, but ny question is why LISS and not HIIT. You only need to burn the fat that is already releases so it doesnt get to the same place after being in the blood stream. Big fan

  • I like HIIT, becuse its time-saving, enjoyable, boosts my mood, makes me energized throughout the day. Although HIIT can give you fatigue, nausea and other more, but it is just a muscle soreness. Steady State Cardio, is for some people that cannot do HIIT, for me. HIIT is just an advanced version of cardio, and the steady state is the easy one or moderate.

  • Personally, I find HIIT recovery time is much faster than cardio. If I do some sprints, I’m beat for 20 minutes and then I feel great. But if I do 40 mins cardio, I feel like I’m falling apart for the rest of the day.

  • The main point is you cant do hiit until you gradually achieve a certain fitness level. For majority of people hiit is extremely dangerous chances of getting injuries is far more. Steady cardio with moderate weight training is best combination.

  • What type of music is this?..
    Ive been watching the video and keeping up but wondering is it the trainers or the music keeping me going or both lol ��… Great work out * Body Project * Keep up the great work outs..

  • my plan was doing this workout to like the half because i was experiencing some cramps but i literally couldn’t stop, the trainer is really motivating and the workouts are suckkng me in to continue, i didn’t feel the time because i was incredibly happy while doing it, thank you so much

  • I was looking for a low impact workout after a leg workout yesterday at the gym, this hit the spot as my whole lower body was aching so much after yesterday. This is a good workout for those in-between days when you want to do something but your energy levels are a little low. I will definitely recommend to friends and family.

  • From Philippines thank you for inspiring me… I do this work out every morning and I fell more fresh and healthy… Thank you so much ��…

  • This is one of the very best low impact workouts I’ve ever done. Thanks for keeping it vigorous for people of different abilities.

  • I lost 15 kgs because of this. I use this video twice a day. Then boom after 3 mos, i have finally srrived to my target weight! Patience id a virtue

  • Thank you body project for bringing such excellent workout. I have tried 2 more body project workout..I won’t lie they are tough but not impossible if you think to starting don’t think twice and don’t give up just by trying for 1day..keep going friends..best wishes from India

  • Hello, I need some advice.

    Currently I am 172 cms or 5 feet 7 1/2 inches tall and weigh at 96 kgs or 212 lbs.

    I want to gain an athletic body (as well as reduce fat content) which is both strong and has high stamina. So is it okay if do weight training and LISS on alternate days? I have a slipped/herniated disc so some forms of HIIT are not comfortable for me now.

  • Excuse me, can u do a video about AEROBIC & ANAEROBIC exercises, how 2 incorporate them according to sepecific rep ranges, include the both, their effect on strength, power, endurance, muscularity, definition, symmetry, flexibility & over all athleticism
    ” A clear study about the aerobic & anaerobic exercises “

  • Prehaps using both methods over the week would be best? Or for those with multiple daily cardio sessions do the hiit fasted. Then later on in the day steady state cardio?

  • Oh my gosh. Can’t believe I’m sweating like crazy in this cold weather. Thank you thank you thank you so so much for this great workout that you are selflessly sharing to enable the world become a healthier place.

  • Great vid, James!! Many people don’t realize effect of HIITon the nervous system and how that affects our hormonal cascade. So if you live a stressful life (work, family, school) already, HIIT probably not the wisest choice, or at least limit it. Women with thyroid issues can also have adverse effects with HIIT.
    Myself? I REALLY love HIIT (using weights and body weight movements that make me suck serious wind), are super fun and challenging!! However, I have to limit it and include weekly yoga & dance to counterbalance the stressful output, otherwise I’d be a stress case. LOL.

    I also enjoy long hikes or bike rides, but do them less frequently. I’ve always done LISS most my life as a competitive athlete, but wasn’t until I started doing HIIT that I got cuts on my lower abs, arms and more definition in my legs (all while running and cycling far less). Another gem you offered that’s often ignored: gotta switch things up, as body becomes efficient over time and burns less kcals.

  • I say look at the basic math. Let’s say you burn 500 cals walking 5 miles. Turn it into a daily and that’s 3500 per week.

    Doing HIIT 2-3X per week (EPOC included) doesn’t come close to that. That’s why increasing your TDEE with more general activity is great for fat loss.

    High intensity conditioning is still useful for improving work capacity and performance. So do it with that in mind. But not as a fat loss tool.

  • What I love about these low impact workouts is that it’s very sustainable (and fun). I find myself looking forward to getting a good sweat on with these workouts rather than dreading it. I see myself doing these workouts for weeks to come!

  • Love it! I do this routine every week. Btw you can do the north and south hemisphere in Ecuador. I’m from there and there’s a place with an actual line that indicates the equator line.

  • During the lockdown, I tried several body project workouts and most of them are really good. Because they are high intensity but easy to do. Talk and music were very appropriate to motivate and to keep it going. I really like this workout out of the several that I tried from body project. Keep it up. Your great work helps a lot of people like us.

  • He’s tired and breathes hard, other instructors will be like “Wow my heart has stopped beating and my muscles are torn but I LOOOOVE IT”. I love how realistic the instructor is.

  • Not for me. I used to do both weights and steady state cardio. Joint pains all over. Constant anxiety and depression.
    Overtraining like no tomorrow for the longest time.

  • Great workout intense and low impact. Much more intense and consistent than trying to modify a high impact. Really appreciate you taking the time and effort to create these! BTW, love the variety of exercises and intervals.:)

  • Such a great video! I love the support and positivity among the coaches. I recommended your YouTube channel to my two sisters; we’re all mostly exercising from home due to the modified quarantine orders here in the States, so I thought this would be a great resource for all of us. Thank you so much for such a wealth of videos and positive energy!

  • If you would like to save your bone, nerve and muscle and lose fat only, steady state cardio should be beneficial for your goal. However, if your goal is to have athletic body and use power, HIIT must be useful for your development.

    For example, your bones are stressed by weight training. So, you decide to take a break but want to lose fat. Steady-state-cardio is one of your options for your goal. If you have only 1 hour and wish to target whole body with heavy weight and lose fat at the same time, crossfit style training is one of your choices.

    Exercise methods don’t matter. How you approach matters. If you don’t know what you need to do for your goal, hiring an experienced coach should be helpful to avoid injuries and achieve your goal faster.

    And, there is one thing that this guy doesn’t notice is that the main reason why body builders use steady-state-cardio is to make their blood clean because of side effect of drugs.

  • Awesome workouts! I been doing it for about 3 weeks already and I’m seeing results. Started with 145lbs today I weight 139lbs. Be consistent and eat healthy����

  • Thank you so much. My wife and I work out in our garage/gym. We like your videos so much. We appreciate your motivation and guidance great team. Greetings from Levittown Long island New York. We’ll keep sweating and enjoying your videos. ��

  • I have been doing the exercises for 2wks my coordinations are a bit slow but I keep going my family are so impressed with me but it is thanks to this fantastic team and the encouragement they give everyone. I am 72 so get up and give it a go for yourself

  • Since I train hard in every calisthenics session (M-W-F), I’ll stick to LISS on my cardio sessions (T-Th).. I tried HIIT just last week and my legs were so sore the next day that I couldn’t do my pistol squats lol

  • Thank you Body Project. My anxiety has decreased intensely doing your workouts. Who else finds it easier to handle daily life issues because of #BodyProject

  • My gym just shut so I did this workout today… apart from sweating a lot, my thighs felt like jelly for a while after and my back feels a tad sore too now! Thank you. ������������

  • This is by far my favorite video to do at homeI live in an apartment building with squeaky floors and I don’t feel bad doing this workout at any time of day. Plus, it feels great and saves my joints!

  • It’s my day 4 of working out & I love the body project! �� thank you guys so much really helping me push myself to work out & not give up. @bodyproject

  • A Big thank u Body Project, this workout suits me & also have lost weight ofcourse I eat everything BUT in MODERATE…that helps me in not craving for anything & going overboard! Love ur workout! Thank U!

  • Not even sure I clicked the video since I despise HIIT training and won’t do it so for me obviously LIIT is way more effective since I actually do it lol

    Great presentation though:)

  • I felt great when I do this for the first time my body ached but I still continue it now it’s already a week almost and I didn’t feel the any body ache just sweating a lot thanks for this..

  • Last night was the first time I tried this one and boy was I sweating! Alexandra doesn’t mess around either. She doesn’t give you the breaks that Daniel does. She is a hard taskmaster but I’m always proud of myself afterwards. Thank you to Daniel and Alexandra for making these videos to motivate a big girl like myself to get moving. It truly is inspiring. Much love from Ohio. ��

  • Do both hand in hand, and you’ll eventually be able to reach to point where you can go high intensities for longer periods of time

  • This is my favorite workout of yours. Please make more like this one! I love how you make so many low impact but excellent cardio/HIIT sets. Bravo! Ps. I also appreciate the fact these videos are closed captioned for Deafies like me.

  • Wanted to say a huge thank you! This video has been helping to keep me sane during lockdown and it’s the perfect level where I get my heart going without anything getting to complicated. Actually feel like I might be fitter than I was before all this started, which is something! Also, as I have weak joints I appreciate how none of the exercises make my joints feel weak. Thank you!!!

  • here during the current “situation” in the world and in an “essential work” field. Stress increased and gyms closed….thanks for your channel and hard work!:) I am going to try doing at least one workout a day!:) Today is the first but not the last!:)

  • Wow… really didn’t think I would finish that one. But SO glad I did!! Here are my Apple Watch Stats, for those interested:
    Active Calories: 379 Cal
    Total Calories: 448 Cal
    Female / 5’4″ / 196.6 lbs (as of this morning) / 28 years old

  • Guys you are life savers, You even too nice to make encourage us, We know it’s no game with out pain, best wishes to body project.

  • Hi everyone. I’m a big fan of Shredded Sports Science, because he applies some real thought to what he says, so I was so happy to find he’d uploaded a video on this subject. I’ve actually just uploaded an extensive video looking at HIIT vs Cardio, where I attempted to really crunch down some numbers.

    I wonder what you all might think? Kindest, Chris https://www.youtube.com/watch?v=3xF1Wu3iECI

  • Wow this one was tough. Would have laughed during Cruella Deville joke but too busy fighting the pain. Truly looking forward to tomorrow and hoping this ab beating was worth it. Thank you guys again.

  • I finally found a team that has brought me to a new level of work out. You are the best Body Project. Thank you for accompanying me with your work out videos from the start of the quarantine and until today. Much love from Iloilo City, the Philippines!

  • i just wann share my story i was in dark place i found that iam super fat that i could nt move to any exercice than i found you guys i lost 12 kg and iam keeping that enregy with you thank you

  • I actually had fun. Hey, I was told by a physical therapist that the majority of exercises do not have to be high impact. In fact that is where they see many “injuries”. You can still get a high impact workout w/o jumping. I did not believe her until I was in a pool of sweat asking why PT are not fitness instructors?!?!

  • i just complete this exercise. well done to myself T_T in mid 2018, i lost about 11 kg but then i lost my will & consistency. early 2019 at least i maintain my weight & control my diet. but after tht, i just give up & eat, eat, eat..i didn’t exercise at all for more than 8 months n i can feel my body & fitness getting worst. so yeah im so thankful tht i found this channel. it suits my pace right now. this is gonna my start up for a healthier life. im gonna respect my pace and slowly improve again.whoever read this,pls wish me luck!!

  • Me and my mom follow your cardio exercises 3 days a week. My mom is 60 years old and didn’t have a good lipid profile. After starting your workouts, she has gained a good stamina and her lipid profile is normal. Thanks body project

  • OK. That was intense! Great, doable workout but boy you will sweat. Thank you. I just subscribed to your channel and look forward to more fabulous workouts.

  • I absolutely love team body project! Daniel is fun and very motivational so i never give up! Today I did this one in my pool for more resistance… i didn’t know i could sweat in the pool… loved it! Thanks for making me give it my all!!

  • Love, Love, LOVE Team Body Project. I have been doing this at least 4 times a week and i see the difference. Was 220 and now I’m 213lbs. I love “Progess not perfection” Even when I’m tired I find that after the first set I’m energized. Also I LOVE the British accent/humour. ABFAB forever!!

  • I wish I could give this workout12 thumbs up!!!! With the gym closures, I lost my low impact high intensity cardio machines. This workout is BETTER. Love the creative high intensity moves, the longer intervals, the variety (of intervals, pace, lead instructors). Appreciate the ongoing clock, too. You guys are so much fun, but totally into the workout. Thank you so much. Now “back to Daniel’s bit of fun”:)

  • I’ve heard that due to differences in metabolism between sexes most women react better to low-intensity cardio while most men react better to HIIT. I can’t find the source, though.

  • I love Team Body Project! I signed up to their website for free less than two weeks ago and almost done with Week one exercises. So far I’ve lost 4 kg. If you haven’t done so, sign up to their website. It’s free and has great content!

  • As a chemical engineer in food processing, let me tell you this: cardio “seems focused on burning FAT” (by exercising a long time at a slower pace to get to the point where fat is directly used as energy). BUT, it conditions the full body biochemistry to STORAGE FAT, for that is the fuel being burned during the exact activity.
    “The body says, If this guy likes to use fat as energy, I better have more of it, so I decide to accumulate fat”.

    On the other hand, HIIT is aimed to burn the most of blood circulating glucose, fast and furiously, and forces the body biochemistry to BURN FAT (later, not during the exercise session) as a mean to replenish the circulating blood glucose (by a not so simple biochemical process called gluconeogenesis)
    “The body says, if this guy likes to use glucose as energy, I better start converting all this stored fat into glucose” (a not so direct path as I already said).

    You know, I really dislike all this BIG lack of real information to pose this kind of predicaments in front of people. What´s said above also implies having some medical caution, for there are health risks involved in both paths.

  • Thank you Team Body Project! I’ve been doing your cardio workouts for a month or two now, and now I’m seeing results with higher stamina and being able to survive your “cheeky extra 10 squats” each day.

  • HIIT gives much more bang for buck (having tested them on a range of different diets, carbs/keto, fed/fasted, high TDEE/low TDEE, higher and lower BMR from beginning and deep into a regime. However, HIIT can’t burn fat because press anaerobic, and LISS which can burn fat from being aerobic, is doesn’t burn much calories. From experience, do HIIT you deplete glycogen, walk during rest internals to burn some fat and keep fatty acids from shuttling back to stores, do LISS at the end to rid all the remaining free’d fatty acids

  • Is there a preferred sequence for combining the two? For example, if I wanted to do a chest and tri lifting session would it be better to jog before or after?

  • Fatloss caluculation is Treditional Cardio-0.0026% per minute and HIIT0.005% per minute. So Got confused there������ treditional cardio seems higher ������

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  • Wow!Just wow! I came across these workouts by chance. I have never looked forward to something like i do with these workouts. Every evening I am looking forward to this; Day 5 now. Yippie! I must admit Daniel, if you have never tried to be a life coach, you should. Your encouraging words, and how you make people appreciate the fact they can move their body, is one thing among other motivational words,that make want to do all the sessions.
    Greetings from the Netherlands

  • I am from india and honestly uh made me realise that workout can be fun and fat burning at the same time. Though I have to push really hard to complete your 30 min but honestly it’s worth it. Bow down to your efforts ❤️❤️❤️❤️

  • Amazing workouts. I love how these help me lose weight, yet it is not too hard on my knees or any other joints. Gained abs after my 7th workout!

  • With my cerberal pausly it’s hard for me to go a slow steady pace on the treadmill. I always walk faster.

    I never understood why a slower pace burns fat, but if you go faster it’s not???? My heart rate is between 160 to 170.

    I always walk fast (that’s my equivalent to running with my CP) on an incline of 14 at 2.2 mph. Goal is to get to 4.0 mph

    If they don’t want to lose their gains just run at incline. Running at incline builts muscle.

  • Honestly, if I would ever create a youtube channel, it would be to teach people how to read scientific studies! I’m an economist myself and frankly, it’s been said that one of the causes of the 2007 financial crisis was due to the fact that smart people developed models, which were misused by uneducated practitioners. Misevaluating a study can be worse than never reading it. I hope a lot of fitness youtubers out there watch this video and properly inform their followers. Great stuff man.

  • I did the workout since it’s a bit high impact for me bec i’m 70 but i pushed myself,i was so sweaty if i get dead tired then i make it a little slow,it’s a good workout all in one,with cardio and abs combined and high energy bec.it makes me sweaty i don’t have to the separate workout for abs bec before i used to do cardio for an hour and then abs,it took a lot of time and i was really tired and felt weak the other day even if i did the stretch exercises after the workout now i found the best exercise and that’s the body project.daniel alex i hoped i got their names right inspired me to do the exercises,they are fun and lovely.,thanks for the push and encouragement.lolita of toronto canada.

  • My problem with all the HIIT studies and claims, is no sprinter has ever made the switch to running the marathon. HIIT training and technical work is about all sprinters do (that and lift) yet, if it is so great for improving VO2Max and overall cardio health why can’t any of the great 100 meter runners keep up in a 1 mile race, let alone anything longer?

  • 3 weeks into these workouts and my daughter (5) turned to me when I was putting her to bed and said, ‘Daddy, where’s your tummy gone?’. It’s still here but boy did that give me a boost.

  • Thank you for this. I injured my knee and can’t do my HIIT workouts until I’m fully recovered. This I can actually do with my bum knee!:)

  • I have a question. I just started working out and wanted to know if I could do this work out on a daily or should I switch it out?

  • 17:47 well technically I clicked on thumbnail not the play button…
    And please guys don’t use plastic bottles for this, the environment is doing bad enough as it is.

  • Best cardio workout ever!!!
    I’ve done it with no pauses and o wanted more after those 30 minutes. O am so sweaty but not tired at all!

  • From what i’ve been told Cardio only burns calories, but hiit burns fat and it keeps burning for 24h after your workout but idk if it’s true

  • Hi Daniel,I am skinny but I love to do this exercise….. very much every day. Just one question can you please let me know if I can gain weight by doing this work every day?

  • Hi,
    I did that workout yesterday.
    I am a beginner.
    I enjoyed working out.
    Now I am feeling pain in my butt area and thighs..
    What should I do?
    Should I skip today, or continue??

  • This was great. A challenge and what I need to stay motivated to do more than what my comfort zone would allow. You guys are amazing.

  • What I want to know is, as a powerlifter, I want to lean out just a bit of a recomposition a little. However, I’ve been trying to figure out if I should do HIIT on an off day 1-2x a week or Steady State almost every day for about 30min? I enjoy biking, but not sure which one this falls under as my intensity changes as I go?

  • Weight loss is like a time machine. When you lose it you start to remember back the times you were at that weight. But you never know how the point you started putting it on.

  • this is Kathy 72 years old and i am loving this, i would like to know how to get to healthy eating.. i walk/ hike each day but also want to tone upthank you for the work out you both are wonderful

  • Sir, I like to get your expert opinion on H.I.I.T vs. L.I.S.S. cardio, as in my personal experience when I do a sprint at almost 100% all out I quickly feel Lactic Acid build up in my muscles only in just 10-15 seconds. But if running at 80-85% speed this doesn’t happen even many minutes later, is it less oxygen required for the muscles like jogging Lactic Acid will not occur to cause soreness? thus I wasn’t able to sprint for more than only seconds? I often do cardio to failure & could not catch my breath after a set, thx.

  • Great workout this one! Now that I’ve been doing your videos for almost 2 months, my stamina has increased. I appreciate this video being longer and adding in that extra benefit!

  • I love how how easy to follow and flexible to almost all body types your workouts are. And the positive, you-can-do-it encouragements help me a lot. Thank you and more power

  • Hey, I was just in the process of integrating cardio into my daily routine… I was like, hey I have no formal experience with cardio science, soooooo I`m here, educate me please

  • I just discovered your channel. I gained so much weight over the past year and I used to be a runner. Your workouts have been great in helping me get back in shape. Thank you!

  • I’ve been at a dead-set plateau for 6 months now and I wasn’t able to figure out any workout that would get my HR above 128. I started using Body Projects videos last year and lost 50lb from them. I was 248lb (112kg) and now I am 198lb (89kg), but this workout got my HR back up to the 130-140 range and I hope this means I can kickstart my metabolism and get back to losing. Thank you so much for the realness, energy, and commitment that you have for your people!

  • This is such a great workout (although I am dying:D), I feel so good afterwards, so alert and refreshed (and super dooper sweaty). Thank you so much for this.

  • I gained weight with HITT. Diet remained the same, but had to move to HITT due to COVID. I was previously running and stairs but I don’t understand why the weight gain (yes tummy). Help!!

  • Rhat was a fantastic explanation of the difference between high intensity interval training and steady-state cardio training! thank you!

  • I’ll save you 6 mins

    The answer: HIIT is BETTER than slow state cardio 4:55
    It burns more calories
    Takes less time
    It has an afterburn effect

  • It’s as if some of you didn’t listen to the content of this video at all. So many “absolutes” commented with zero regard to variables. Science is slapping it’s own forehead after reading each of your dogmatic remarks.

    Great video, by the way.

  • LISS cardio is superior IMO. On basic math alone, you’ll burn more overall cals with something you can do daily/longer than 20 min 2-3x p/wk.

    Also, it’s low impact on the body. So your lifting workouts and recovery won’t be effected. Trying to lift and do high intensity cardio consistently can wreak havoc on your central nervous system. Then you overtrain and have to be in an extended calorie surplus to recover.

  • TLDR both are great. HIIT has a little better edge, but s long as you consistently do them either or is great considering which one are fun for you. Adherence is the overall long game.

  • James, we have different types of FAT stored in our system. Which type of workout (Weight training or HIIT or Low intensity cardio) goes after “VAT”?

    Secondly, if you’re on low carbs diet with low blood sugar and perform HIIT, doesn’t the liver convert Fat into glucose than Ketons to provide Glucose in anaerobic state and therefor spike your insulin (due to raise of blood glucose) and kick you out of kitosis?

    I think it is essential to note that fat burning ONLY takes place when insulin is at base line. HIIT raises your insulin due to stress hormone produced and during HIIT you’re back into sugar burning.

    I did an experiment. While fasting for 24 hours (been doing OMAD for a while) so my blood sugar was steady low. I tested my blood sugar and was 101. I then did HIIT workout and after workout I tested my blood sugar and was 230. I knew my insulin had gone up because I began to feel hungry and hypoglycemic. The problem with HIIT is that, you are in and out of ketosis and not long enough in ketosis to take advantage of Authophagy.
    HIIT is great while you are eating 3 meals with enough stored carbs to back it up, otherwise you will fall into high/low blood sugar viscous cycle

  • Thank you so much for always give us the best workout ever! I’m used to feel lack of motivation to workout because how hard it was but Daniel makes me come back here again and again everyday to overcome myself and feel good with myself. I’m very greatful to this project.

  • In the Army we were in first phase we did both built up running to 6 to 8 miles over about 10 weeks then curcuits and punishments once or twice a day when i left and stopped training i lost half a stone and no lettuce in sight good video!!

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #NextLevelDiet

  • I love body project videos!! I recommend to everyone. Can you please stop switching from black and white to color because it hurts my eyes? Other than that this video is amazing!!

  • The best is fasted steady state in the morning. It’s worked for me for 40 years. Sure I do HIIT, but not as pure exercise rather when I am doing sports. The problem I have with HIIT for exercise is is not as good for the cardiovascular system as long distance running. My resting pulse is 46 and I can run very far. Those that just do HIIT will be left panting on the side of the road if they run with me.

  • lOVE THIS WORKOUT. THE PEOPLE ARE REAL NOT FAKE. DANIEL makes me laugh all the way through each workout. Love the fun jovial atmosphere create between the participants in the workouts. LOVE DANIEL AND ALEX POSITIVE ATTITUDE!!!!!!!

  • First time saw ur channel i really luv ur beginner level workouts i just hate burpees as em quite obese but i really luv ur simple way of doing burpee i will try it for sure i hope it can help me out to reduce my weight…i just wanna ask what if i dont wanna hold those bottles or weights in my hands during workouts will it effect my calories burning process?

  • I will first apologize for this lengthy post. I feel you will understand what Body Project has done and will do for me.
    This is the second time I’ve done a low impact video with Body Project. My first time was 2 months ago. The first 4 weeks of lock down I was energized to do things projects, painting, home repairs. When May came I was in a depression. I didn’t want to face each day; I didn’t think I would live through it. Yes live. I didn’t see the point. The parks became sooo crowded, people and cyclists were rude, I eventually stopped going.
    My trip to Denmark and Norway had to be cancelled, I’m a teacher, school was cancelled, and worst of all my equestrian classes were cancelled.
    After doing this video I have to reflect why I din’t keep it up. I enjoy it better than classes I had taken at the gym. I feel energized and I’m burning calories. I lost 20 pounds last summer and I know I’ve put some of that back on.
    I made a deal with myself to do the videos at least 3 days a week for 4 weeks. If i keep to that goal I will join.
    I will be 69 in August. I have always been very active running, weights, gardening, kayaking and even teaching fitness classes. I’ve been taking equestrian lessons to conquer fear of trying something new; putting myself at risk.
    Thank you so very much for developing this program, For using real people in the videos who are like myself.

  • I have lots of limitations with spine compression issues so no jumping or jarring. These are great after my strength training therapy. Thank you both. Well done.

  • Don’t like HIIT. I was always mentally exhausted by pushing myself so hard. I can listen to a podcast while jogging, felt good and accomplished afterwards. Of course outdoor activities are still the best.

  • Thank you for these wonderful videos! To be honest, I didn’t think these workouts would be effective in helping with weight loss because of the “low impact” nature. I was skeptical about trying out these workouts initially but I’m so glad I did!! I started following these videos from Team Body Project about 6-7 weeks ago and currently, I’ve lost 3kg. But of course I did the various workouts faithfully and consistently (squeezed in about 2 workouts in a day for 5 days a week). These workouts are great with minimal joint/muscle aches and the results are amazing.. thank you so much Team Body Project!!!

  • Thank you Dan and the Body Project Team, Alex and Tash….

    Under normal circumstances I would shy away from a Male lead work out as I am intimidated by the trainers. Dan is a little but his motivational words and his reassurance that we can go our own pace etc is great.

    I have, managed for keep up all the way through (although only recently) I just slow towards the end.

    I come back every day to this or another video and give it what I have.

    Thank you team body Project

  • Hello again coaches, been about a month that I have been enjoying this video and thank you. I am definitely noticing improvements in my everyday life tasks. Thank you for putting a workout friendly video!

  • I know HIIT burns more calories and I enjoy it but I lift weights 5 times a day, and I lift heavy. HIIT is like another weight training session. Too taxing on the body, needs its own recovery concerns. So if I’m burning 100-200 calories less a day but still able to remain more consistent, I’ll take steady state cardio for now.

  • Last year I’ve been to the Caribbean for one month. I covered a great lot of my nutrition with sweet fruits and I ate a lot of sugar and definitely not what is considered enough protein. Besides a lot of walking and lifting too many bottles of rum to my mouth I wasn’t doing any sports. Yet I lost maybe 3 kilos of bodyweight and when I came back people commented on my muscular look. The point I want to make. Don’t underestimate the weather and climate. It apparently has a big influence on your metabolism. But when I think again, I was dancing a lot piss drunk like a pirate. maybe that’s the explaination:)

  • this workout kicked my butt!
    I’m keeping this one in rotation until I master it!
    Thank you for the workout!
    maybe the 197 dislikes don’t like burpees!

  • I went from 220 lbs to 185 using consistent LISS cardio. Plus my joints and bones will not be as damaged as if I would have done HIIT. Plus easier to get yourself to do it too.

  • Done, but had to change it to my own version of “low intensity”… I like Alex better with blonde hair; I actually didn’t think it was her, until Daniel called her name…:-) Another day, another great routine, thanks!

  • I workout for 10 minutes, then rest 23 hours and 50 minutes. hardcore anaerobic right there. but in all seriousness whichever you enjoy more will be the more effective one.

  • Thank you for this, you guys are the only work outs I watch and I always feel inspired when watching one of your videos. I really appreciate it a lot. I have never bee this consistent with exercise as I am now with your videos.

    P.S. shout out to Wade from the other videos. I lost like 10 pounds because you would not give up

  • Whew, could do only 20 minutes of this with form slipping toward the end, but man the feeling of the heart pumping and body working is amazing.

  • Another great workout from team body project. Thank you for making much needed cardio exercises challenging but not intimidating & hard to the body. It works & leaves me feeling great!

  • 1:49
    HIIT is better for VO2 max?

    Lol, jokes on you, marathon runners have a higher VO2 max then sprinters or weightlifters/bodybuilders!

  • I just love these two! And their workout sessions are amazing! The simple moves and time management make these workouts deceptively simple while breaking major sweat!!

  • Oh ����every night with teambody project ��������������������������������������������������������������������������������������������������������������������

  • Tried this workout today [i have knee problems] and was literally drenched in sweat when I finished. Can feel the burn, adrenaline, I feel good and my knees aren’t crying for help compared to when I execute other workouts. Love it.

  • Rant Rant Rant…no real thinking, all emotion with pre-defined conclusions. Why? When you said HITT is more stressful you ignore the amount of time LIIT takes…

  • What if you do hiit once a week on a light workout day, and liss twice a week on more intense workout days? Seems like it would work.

  • HIIT is a perfectly fine variation of Vo2 training. However, I does not make a training program alone. For weight loss, it is quite misleading to point to “fat burn per minute”, as you are comparing around 4 mins of work against 30 90 mins of work (depending on runners level). You will easily burn 800-1000 kcal on a steady state burn (assuming male around 75 kg) on a 60 min run, which dwarfs the amount of a HIIT session. Secondly, and perphaps most importantly, is the fact that if you only run HIIT sessions you are exposing yourself to a high injury risk. Every advanced runner does easy runs to strengthen the legs during low intensity, so he/she can handle the harder workouts. This is the best injury prevention there is, as it is sport specific.

    How a training program should look will of course depend on the goals and time available. For beginners, i would recommend two sessions a week, one easy and one harder (could be HIIT, tempo, 4 min VO2 intervals etc). For more advanced runners looking to do a race, a complete training plan is needed. You cannot run (decent) marathons with 10 min sessions as your foundation. My main advice would be to focus on consistency and slow but steady increase in volume and intensity. Stay injury free and performance will come!

  • This is a tough one. The trainer is really good and you can go at your own pace to keep up with the workout for the entire 30 mins! Thumbs up!

  • I LOVE Hasfit workouts! There is such a variety of workouts providing interesting workout sessions for all of your fitness needs. Claudia simply looks like a toned, trim and fit women who does not have pumped up lips, breasts or butts, providing an ideal role model and Coach doesn’t look like a bouncer. The commentary is informative and encouraging. Great job guys. Keep it up.

  • I prefer steady state cardio the longer i workout the more i feel like i have done something. But with HIIT if im out the gym after 20-40 minutes of being there i don’t feel like ive done anything lol just a mind thing i guess.

  • The workout is excellent! But the camera work/editing is terrible! How can you have the close-up when they’re switching the workout to next movement? We don’t know what to do with our legs or hands when you are showing only upper body or partial body parts? It happens almost all in your videos. The person who is editing is clearly not doing the job from the perspective of people who are working out with the videos in front of the screen.

  • I did it full yesterday it was the first day that I was doing it. It ain’t easy but you will be satisfied by it and the end. Looking forward to do it for one month and witness the changes in my body

  • HIIT has by far been a game changer for me. It’s fast, exhausting but you feel great afterwards and the results are surprising given how long you train for. My joints and back have stopped hurting and my figure looks way more toned. I’d recommend HIIT to anyone:)

  • I love how in the last 30 seconds of the last exercise, you used the same song from the intro of Cardio starter 1. It’s a nice touch and it maximizes the adrenaline a lot. Thank you, Body Project! You’ve helped make a difference ever since I started working out months ago. And now the results are starting to show. Again, my sincerest thanks to you all!
    #TeamBodyProject ��

  • HIIT great for athletic performance,running away faster, muscle fatigue..SSC great for endurance, real life application and mental toughness.

  • I started doing body project workouts 2 weeks ago and I have been dodging Alex’ because I f find them intense and hard till today I gave it a try. I don’t know how many times I posed in between the exercise but I’m glad I finished till the end. I was sweating �� like there’s no tomorrow in end end I loved it as my 9year old was there to cheer me up. She gave me a high five ✋��. So repeating it tomorrow. May target is to lose at least 10kgs before October. I will see you guys. Thank you Daniel and Alex, the entire body project team

  • I almost black out with the last cool down good thing i have a bed beside me but thank you this is my first time almost doing the whole thing i never expected such achievement I’ll probably do this again tomorrow

    Update *
    I did it today but only until 25 minutes I sweat too much and had a hard time breathing probably because of my asthma but still going to do this same exercise next day I’ll just take some rest tomorrow

  • I JUST NEW HERE,,THANKS FOR YOUR VEDIO,,IVE BEEN DOING THIS EVERYDAY..AND I WAS AN ASD PATIENT FOR THE pAST 4 YEARS,AND I FELT NORMAL AND GOOD,thanksGod,,DOING BY THIS EXERCISE IS really good to your body..MORE POWER! #frm.philippines

  • For 90% of people it doesn’t really matter what exercise you. What matters is that you do SOMETHING. So it’s important you do something that you like (or that you dislike least) and that fits in better with you daily life.
    The important thing is to get off your ass and do something you enjoy. Oh, and have goals realistic but achievable……….if you’re not sure just do some fast walking and see how you feel……..and follow these videos….this guy knows what he’s talking about….

  • I have wanted to start working out for a very long time. I found HASfit the first day I began, as well as 2 others. I will continue daily with the HASfit workouts. I like seeing both versions of the exercises. I am starting out with the easier version, but when I’m ready will try the more challenging version. GREAT videos, highly recommend.

  • Hahaha his face when she told him he needs a little more practice with touching the toes, did make me laugh. Thankyou again for the awesome workout!!

  • I used to be the biggest advocate of HIIT out there. But over the years I’ve come to realize that if you’re serious about strength training and fat loss, LISS wins for two reasons.

    1) It can be done in high volume on a daily basis because of how low impact it is. This means more total cals burned.

    2) It spares your CNS which doesn’t interfere with lifting and it promotes recovery.

    **What winds up happening in the long run with lifting and HIIT is you either have to eat more cals to recover from the workload which impedes fat loss. Or you eventually get over trained. You’re better off lifting with 110% intensity and offsetting it with lots of LISS.

  • Love all your videos me and mom who is around 70 years has been exercising almost everyday and we are feeling amazing! It’s what is keeping us sane during this lockdown and crazy time

  • I am a male,50 years old and 310 pounds. My weigh loss journey has been very positive because of people like you guys. I love the modifications and I have completed the 45 min and 30 work out with a lot of sweat but success and feel great finishing them. I look forward to using all the different videos through out my journey. Thanks again Lloyd

  • Wow this workout was absolutely amazing. Just drenched with sweat and got my heart racing. Thank you again for making me love moving my body ��❤️����

  • What a workout! I’m 27, yet this workout is kicking my ass. Never did I sweat so much before, hopefully my tummy and thigh fat can be diminished with these workouts.

  • Wow, this was an awesome, tough workout! I actually did most of it high impact. I really liked the mix of exercises, and that they were all standing. I definitely felt it in my abs, especially with the punches. And I loved their energy and attitudes, and the encouragement to do my personal best:)

  • I see your subscribers are increasing everyday, I felt you were so underrated and now m happy for you seeing your increasing followers everyday. These type of videos should reach out to many many more people. M writing this comment after this workout and droplets of sweat are dripping on to my phone screen. LOL

  • Apple Watch Stats:

    Active Calories: 458
    Total Calories: 544
    (196 lb, 28 year old female)
    I finished this almost 15 minutes ago and my heart rate is still 120! Wheewwwww..

  • If you are not a body builder just want to lose weight, I think cardio is actually better. For most people doesn’t enjoy similar routines, cardio includes DANCING which is way more fun than any kind of HIIT routines.

  • I am 37 weeks pregnant and have been doing these exercises the whole way through obviously all the abdominal stuff and some things I’ve had to switch for something else but they are amazing! Admittedly I get to around the 15-17 minute mark and just march for another 3 mins now but I cannot thank you enough:-)!

  • I just did this workout by accident lol thinking it was a different one and it kicked my a$$! And man do I ever feel fricken Awesome! Couldn’t do the stair climber part but I loved every minute of it!

  • After the lock down I looked at several different sources online; yoga, taichi, etc. I found HASfit and never looked back. I look forward to their videos everyday.

  • How many times i try i can’t lose weight even gaining some i am 60 kg planing to get to 50 or even less but it turn out 63 then 65 i tried HIIT try less diet still drink much water and sleep roughly 7 -9 hours but can’t lose any weight any help. Please

  • So is it skip rope and boxing(Using 2 min work and 30 sec rest) is HIIT? and what works best if you don’t want to be a bodybuilder or strength athlete but want to perform better in any given situation or for general health and fitness purposes.

  • Hey James, what happens if I use swimming to do a HIIT session. I can probably eliminate impact on joints so I can do it more often. Am I barking up the wrong tree here?

  • I just did the first half of this workout on my lunch break in my office. I had to stop after 15 mins because I was already sweating! This is a great workout, and I will be sure to finish the second part tonight! Thank you for helping me stay motivated with my fitness goals.

  • Amazing workouts from you guys! When Danny said “my knees can’t take it”, I knew I was in the right place. Looking forward to exploring what else you offer. Thank you

  • Ok I’ve been doing insanity for the last 5 weeks and its taking its toll on my knees. Thought i would take a break and do something low impact and not as hard….oh my god hahah this was insane!! With insanity i burn around 500 calories…this got me to 400. Great workout thank you

  • Ok Andre, but how about adrenaline? Which is known to kivk in in an all out intense workout? And the effect that has on metabolising fat

  • and another wonderful workout �� each time I say oh! I like this one….i’ll continue with it and then another excellent workout turns up �� i’m spoiled for choice �� i’m so enjoying your workouts teambodyproject �� thank you! my body says thank you too ☺️

  • I have actually employed this unique guide for some days already and the final results are awesome. They offer me plenty of energy and also suppress my urge for food, but I don`t crash whenever they wear off which I love, and they also don`t cause me to feel jittery. I haven`t changed everything else I am doing and also have shed 7 pounds. Find a right weight is not easy, you can discover on Google. weight’s name is below.
    Bella Kaγozko
    good luck

  • Hiit is a funny thing, because many people dont actually do hiit when they think they are. When i was at uni my friend told me his hiit program was running 15km/hr on the treadmill for 1 minute followed by a 30 sec recovery walk. I chuckled hard when i told him 15km/hr is my steady state pace on the treadmill for one hour lol

  • first time doing this workout….can’t wait to try more, thank you. Great interaction between these two, kept me going. Thanks guys! see you tomorrow

  • I love your workout videos! These actually make me workout every other day now. Before, I workout only when I feel like doing it (twice a month tops lol). These are the only workout videos that I actually stuck through and don’t bore me at all. Please keep making workout videos! I am now working out because of you guys!! ������

  • Really wasnt feeling it today felt fatigued anxious just couldnt be bothered. But then I thought ‘just do it’ so I did glad I did felt absolutely destroyed after but I felt good doing it.

  • Hasfit tribe we did it a gain today. Today was one of the difficult day because is the beginning of the week.������������I did it. Let me just share my little success. I lost weight from 110kg to 104 in 1 month. Just doing Hasfit low impact cardio and strength for beginners specifically 6times a week and eating Healthy. ��������������Hasfit tribe it does work. ������������������������

  • I a m 59 yrs old and have been working out since I was 15. I really enjoy and get so much out of this workout! Cardio and a bit of sculpting in one workout! Thanks so much!

  • Don’t make the mistake of taking sides and choosing one or the other. Instead, do both within your capabilities. Cardio one week, hiit the next, etc.

  • I really love Team Body Project, and it’s made a real difference in my health. That’s why I feel the need to offer some feedback about this video. One of the great strengths of this program is that the workouts can be done at anyone’s pace, and the leaders constantly emphasize that. However, that’s just not possible with this video, at least not for me. When Daniel keeps counting out, “1, 2, 3, 4…,” I can’t count out my own pace any more than I can dance to a beat different from a song that’s playing. It’s terribly frustrating. If you all ever revisit this video, I hope you will consider revising how those segments are structured so that it’s not necessary for the leader to count out their own exercises in order to keep on track.

  • I started my weight loss journey three days ago for the 100th time lolol! I appreciate this channel so much! Im able to squeeze in works out twice a day! Being a single mum it makes it easier for me I can just workout at home in my own lounge! You guys are awesome!

  • I loved your video. I’ve been listening for so long that not only steady cardio is no good for fat loss but that it’ll actually burn your muscles. Watching you made me really happy, I want walk and lose fat, but I also really want to do cardio so I can get some endurance, I want to be able to do normal stuff without feeling like my lungs are going to collapse burning and that my heart it’s trying to leave my body.

  • Hiit or cardio, which one is better? I would say both. But to summarize the opinions of other people would you rather take progressive (cardio) or faster (hiit) for physical needs? The two of the training methods needs to be real for you.

  • I am a 67 year old female. I was in the emergency room yesterday and was diagnosed with bronchitis. Which creates shortness of breath. I have been doing body project for about three weeks and I had to miss yesterday‘s workout due to shortness of breath. But I did this work out today, and it felt wonderful! A bonus was that my heart rate in the emergency room was only 58, which is a testament to my HIIT workouts for the last two years. I love your workouts because they are encouraging and the low impact makes it a doable workout for me. So from the bottom of my (low heart rate) heartThank you! You guys rock!

  • I just finished this as a “day 2” workout. I feel fantastic. I loved that he mentioned at just the perfect time that this is a “mind over body” moment. thank you!!

  • M staying in singapore, near the equator and its always sunny. I have been doing body project for at least 6 years or more, min twice a week. This would be after the walking exercise with Leslie Sanosone. I truly enjoy your program and I am already 62…I hope that I can still keep up with the pace. Many thanks

  • Now I know Mr Daniel is at least 10x fitter than I am then why didn’t I break even a little sweat, and I see him all drenched? I bet I’m doing this all wrong.

  • I love most of Danial and Alex’s workouts, and this one is good, but most of the time the workout moves don’t go with the music. That is just a pet peeve of mine, so I’ll skip this one and go back to others that are just as good but to the beat!

  • Hello, as we are under a quarantine here and the gym is closed, I have enjoyed doing your exercises almost every day, I do go out on my bike when the weather permits. I have a family member who is rehabing from a broken leg, she has a boot on up to her knee and walking with crutches, have you guys every done videos for those with limited mobility? Like from a sitting position on a chair?
    enjoy your new baby not sure when he/she was born, before you know it they are adults and you’re nursing them through an injury, and stay healthy, BillyD

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • I am 168 lbs, 5’4” ft and my fitbit shows 260 kcals approx.
    The level of the workout feels easy to do, yet I am sweating at the end of each session. Thanks Daniel and the Body Project team for this amazing workout!

  • I don’t usually leave comments but I had to do it for this workout. Excellent workout and I loved the fact you guys mixed cardio with shadow boxing. I am sweating like crazy. This is an absolute savior in this tough pandemic time when cardio workout is not allowed in the US gyms because you have to wear face mask and it becomes extremely dangerous when you do cardio with face mask on. Thank youuuuu

  • I’ve been doing your beginner workouts for a month now and I think I’m ready to move up! And as soon as I was thinking this, this video popped up! Lol

  • None work without the correct diet that helps an individual person born fat 1st without exercise. I know from experience, 2 years of hiit stairmaster and weights did nothing to my fat and physical body till I began my keto diet May of last year. 269 pounds to 195 in less than a year. IMO, doing both cardio types is best. It worked for me.

  • I have a question. DO HIIT CARDIO burned fat and also burn your muscle or affect to your muscle? Because where i came from there are a lot of debate about this problem and it makes me very confuse ; hope you see my comment. <3. Love your videos <3

  • Hi this a very very good workout it have make a big change in my life. I just want a workout about a belly after birth if possible.

  • 8/06/2020… my first ever and I literally cried at the end cause I told myself that I wouldn’t be able the do 5 minutes in… with the instructors motivating words, I told myself not to give up and I persevered to the end… I feel amazing ������������

  • Hiit gives you a more desirable body. Just cardio will eventually decrease muscle mass especially upper body. The exercises in hiit workout muscle tho not to the excess of weight training, but it will tone you and stimulate different body parts.

  • Could anyone tell me approximately how many calories im burning when i do this excercise? Maybe that prior beginner/intermediate video was around 150-200, but this is gotta be at least 250-300. Im sweating like a madman!

  • Great advice. i hate it when people say walking is no good for fat lose the fact is walking burns 100% more calories than sitting on your backside watching tv.a lot of people cant do HIIT and are more likely to sustain injury

  • Lifting weights increases your resting metabolic rate and I stress my CNS enough lifting is why I do LISS…not for weight loss just for cardio/heart health

  • Day 1 for me and completed the whole session (by following the lady) without any break. I hope I will continue and make you guys (HASfit) and myself proud.

  • Just did this with my 75 year old mother. Had to adjust some but made it thru. We will continue doing for the next week. Thanks much body project we love the workouts